Help for Adult ADHD: Coping in the Workplace

Attention-deficit/hyperactivity disorder (ADHD) was once thought to only affect children up to a certain age before disappearing in adulthood. We now understand that there is no true distinction between child ADHD and adult ADHD, although it does have different effects at different times of life. It may be trickier to diagnose in adult life, and often presents more of a challenge especially romantically, socially, and professionally.

Those who had ADHD as children, but went undiagnosed may continue to display ADHD symptoms in their adult lives, such as the inability to focus, being disorganized, or being impulsive. Given that they have been unaware of the presence of a neurodevelopmental disorder, they may feel like an “incomplete” or dysfunctional adult.

These symptoms might be most difficult to deal with in a professional context, where they will be expected to meet deadlines and generally be productive and focused. However, it could also have a profound effect on romantic relationships and marriages, where their partner may feel that they are simply acting immaturely.

The presence of ADHD in the lives of adults is potentially debilitating, and just as with ADHD in children, it is uncurable and unavoidable for those affected by it. But, just as with ADHD in children, it is entirely possible to cope with adult ADHD. Successful coping may come in a combination of counseling, medication, and behavioral therapy, and it will look different for every individual.

Is adult ADHD different from childhood ADHD?

As stated by the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM-5), any person must display at least five symptoms to qualify as being neurodevelopmentally challenged, regardless of the age of the individual being tested. ADHD is classified as being either mostly inattentive, hyperactive-impulsive, or a combination of the two.

Inattentive ADHD symptoms include the following:

• Being easily distracted.
• Tending to daydream.
• Forgetting about or neglecting daily tasks.
• Struggling to prioritize tasks according to demand.
• Failing to understand urgency.
• Becoming impatient or aggressive when forced to sit still.
• Frequently losing things.
• Trouble listening or paying attention.
• Failing to follow instructions to complete tasks.

The symptoms of hyperactive-impulsive ADHD are as follows:

• Being disruptive in focused environments.
• Blurting things out with an inability to control their tongue.
• Lots of physical energy as if they have a motor driving them.
• Excessive talkativeness.
• Restlessness and fidgeting.
• Inability to remain calm and quiet for any amount of time.

People with combined ADHD display symptoms of both types.

Socially, it is more acceptable for children and teens to express these types of ADHD symptoms. It might still be seen as disruptive behavior, but more people will accept a child who is restless and talkative than, say, an adult man in an office.

Such is the burden of adults with ADHD: that even with a diagnosis, being neurodevelopmentally challenged means having symptoms that are rarely acceptable in many grown-up contexts. This often results in anxiety, frustration, depression, and low self-esteem developing along with ADHD, making for an overwhelming burden.

ADHD in the workplace.

While it can be frustrating to be easily distracted and disorganized in any context, it is perhaps the most detrimental in a professional environment. The world offers a variety of digital solutions to disorganization, such as planning and reminder applications on our mobile phones. But for the person with ADHD, these solutions are often simply more distractions.

Every solution requires some organization. For example, to be reminded about important tasks, you have to manually input each one into your phone. This can be a lengthy process requiring attention and time, two things with which a person with ADHD struggles.

It is perfectly understandable for managers or co-workers to be frustrated by a forgetful or distracting employee. One of the most common expressions of ADHD is procrastination. When everything becomes too overwhelming, the person with ADHD will simply shirk duties and seek out a pleasant distraction.

On the surface, this can look like an employee who cannot take things seriously and is not responsible. Inwardly, the person with ADHD is struggling to cope with demands and physically cannot respond to pressure in the same way others can.

It is vital to get a professional ADHD diagnosis, not only so that you can have peace of mind, but so that your employers can be aware of your situation. Having a medical diagnosis in your record may also be important legally. You may need to work with a counselor or therapist to determine a plan for coping with workloads. If your employer sees that you are making an ongoing effort to help yourself in this area, he or she may be more lenient and understanding.

It is important to be patient with yourself, even if those around you cannot understand you. True progress is made one step at a time, and any plan of action going forward may feel frustratingly slow for you or your co-workers. The fact is that you can only do the best you can at the moment. If ADHD is a recent diagnosis, you may be developing habits for the first time as an adult. This will have an impact on your progress.

It may be obvious at this point, but certain jobs and careers are simply not suited to people with ADHD. You might naturally gravitate toward high-octane and busy work environments because you prefer to be stimulated. Such endeavors are preferable to slow office jobs, and you might end up flourishing in a career with which others would struggle.

Using adult ADHD to your advantage.

It may be a good idea to lean into your strengths and use your ADHD traits to an advantage. For example, working outdoors and being physically active, such as in a coaching or motivational capacity, might be a good way of using your energy and being professionally productive.

All jobs, careers, and adult roles will require an amount of organization. For example, even house-cleaning and laundry require planning and focus and can pile up if ignored. These are good areas for practice, though.

For example, housework is an achievable goal that carries only a personal weight. No one will suffer from your inability to focus on these tasks except for you. If you struggle to stay focused through laundry, practice making it more stimulating for yourself. Play music to help you through the task, or listen to an audiobook while working.

Many people find themselves being productive when they have social interaction, so doing these tasks while on a Facetime call with a friend or relative might be the missing key to completing the task.

In summary, it may take some exploring and trying new things to find something that works for your ADHD brain. This could be as extreme as a change of career, or as simple as experimenting with tasks to find something that works. It is often easier to change your circumstances or your methods than to try to change deeper things about you.

Medication and therapy might help, but many are resistant to the idea of chemicals being used for behavior alteration. Either way, it is recommended that you speak with a healthcare professional, first to understand and accept yourself and second to determine a solution that will work for you.

When to seek further help.

Getting a medical diagnosis as an adult is a good step to take. However, it is only the beginning of a journey that could last for the rest of your life. There is an obvious benefit to having been diagnosed as a child, in that you will have already developed coping strategies that you can employ as an adult without thinking too much about them. Getting a diagnosis later in life could mean having to make major changes in your thought patterns, behavior, or expectations, which can be hard.

Regardless of the path you choose to take, whether that be with or without medication, we recommend speaking to a professional counselor or therapist as part of your long-term coping strategy. Not only will they be able to educate you further on ADHD, but you will find it important to have their support and insight into your personal experience with ADHD.

Coping with ADHD can be a very lonely challenge, as well as a frustrating one. A counselor can work with you to develop coping strategies in whatever sphere of life you need them most, whether that be personal, professional, or in your romantic relationships.

In the case of having a partner or spouse with ADHD, it may be beneficial to have sessions with a counselor as a couple. Developing coping strategies, in this case, will mean coming together and jointly working on ways to cope with ADHD as a couple.

There is no cure or fix for ADHD, but it is entirely possible to not only live with the challenge of it but to thrive despite it. Call our offices today to book an appointment with a professional counselor or therapist. There are many available who could become part of your long-term coping strategy. You do not have to do this alone.